WODs 5.27.19 - 5.31.19 - Monday 9 AM Only

Happy Memorial Day weekend!! We will have a big group session Monday at 9 AM to remember our fallen comrades. This will be a great time of sweating and comradery. There will be scales for everyone. Be drinking water because it’s real Alabama heat out there right now. Can’t wait to see everyone!

Monday 9 AM Only

Murph

1 Mile run

100 Pull ups

200 Push Ups

300 Air Squats

1 Mile run

There are many ways to partition this workout. You may team up or reduce the reps. Push your self but be sure that it’s within your ability. Ask a coach if your not sure. 100 Pull ups or ring rows can be potentially dangerous for a de conditioned athlete.

Tuesday

If you completed Murph yesterday consider resting today.

Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25' HS Walk Practice.

Conditioning
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155

Extra work

Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort

Wednesday

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

Extra Work Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

Thursday

Strict Handstand Pushups
10 Sets for Time:
30% of Max Strict Handstand Pushups

Conditioning
"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Midline
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups - Be super careful getting on an off the GHD

Friday

Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat - 10 Rep Heavy

Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65

Extra Work Body Armor
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts.

10371627_676495762405127_6660275761568904965_n.jpg


WOD Up 5.20.19 - 5.24.19

WOD up from Columbus, OH? Can’t wait to get back to sweet home Alabama.

Monday

Power Clean Technique
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike

Tuesday

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

Squat Therapy
2 Sets:  :30-:60s Back Squat Hold (135/95)

Conditioning
"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

Wednesday

Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

Conditioning
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Thursday

Conditioning
"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185

Friday

Buzz Lightyear"
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into:
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

IMG_7975.jpg

WOD 5.13.19 - 5.17.19 - Summer Slim Down Starts May 16th

REGISTER FOR CHALLENGE

You're right for this challenge if you:
✔️ Want proven nutrition methods to reach your goals
✔️ Would like more accountability
✔️ Want to know HOW to eat right
✔️ Are motivated to follow a plan to get results
✔️ Want to get healthier, look better, and feel better
✔️ Looking to build muscle or drop fat (or both!)

What's Included in the Challenge?
✔️ On-Site Professional Body Composition Tests (Before and After Tests)
✔️ Dietetic Interpretation and Full Composition Analysis
✔️ 9-weeks of Dietitian Accountability and Access
✔️ 4 Facebook Live Seminars
✔️ Individualized Nutrition Prescription
✔️ On-Site Dietitian-Led Nutrition Seminar
✔️ Customized Point Track App and 6-week Access
✔️ Proven Methodologies to Reach Your Goals
✔️ Point-System to Keep You Focused
✔️ 6-weeks of Community Page Resources
✔️ Cooking Recipes and Meal Prep Ideas

Monday

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9' Target

Tuesday

Split Jerk
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.

Conditioning
"Jack Squat"
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

* Extra Work Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Wednesday

Annie in the boat

50-40-30-20-10

Dubs

Sit ups

Row cal

Thursday

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Barbell Reverse Lunges
2 Sets of 14
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Friday

For Time:

400 Meter Farmer Carry 53/35

50 Push Ups

400 Meter Farmer Carry

50 KB Snatches

400 Meter Farmer Carry

58463080_644007949371301_5250557911171596288_o.jpg




WODs 5.6.19 - 5.10.19 - Summer Slim Down Kicks Off May 16th!

The time is almost here for the Summer Slim Down Challenge! Since the last challenge I must admit I’ve fallen far off the wagon. Business and life have beat me around a bit. I’m looking forward to feeling better and embracing the accountability. The challenge this past January yielded some fantastic results for all the participants! The results are and will be in the testing.

Get more information and register at this link.

Monday

Row and HSW practice
"On the 1:30" x 7 Rounds:
15/12 Calorie Row - Practice HSW

Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

Conditioning
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105

Tuesday

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Barbell Reverse Lunges
2 Sets of 14

Body Armor
3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.

On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.

Wednesday

Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

Thursday

Overhead Squat
Build to a 1RM

Conditioning
"Sleep Walk"
In Teams of 3:
"Sleep Walk" Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining - Max Overhead Squats (95/65)
... Rest 3:00
"Sleep Walk" Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans (115/85)
... Rest 3:00
"Sleep Walk" Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining - Max Thrusters (135/95)

Three scores - total reps from each part.

Friday

Conditioning
"Boat Race"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Odd-Object + Recovery
3 Rounds, Not for Time:
5:00 Recovery Bike
After each set, 200 Meter odd object carry
Athlete's choice on weight selection.

58463080_644007949371301_5250557911171596288_o.jpg





WODs 4.29.19 - 5.3.19

Monday

Conditioning
"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

Tuesday

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

Power Snatch
On the 1:30 x 7 Sets:
1 Hang Power Snatch
1 Low-Hang Power Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day.

Body Armor (A)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

* Extra Work - Body Armor (B)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Rest 2:00 between sets.

Wednesday

For Time:

1000 Meter Row

40 T2B

1000 Meter Row

50 Push Ups

1000 Meter Row

150 Double Unders

Thursday

Deadlift

5-4-3-2-1 - Build to heavy

Then

Diane

21-15-9

Deadlift 225/155

Kipping HSPU

Friday

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Then practice scales and plank variations for 10 Minutes

Plank variations - Front Scale - Back Scale

Amanda

9-7-5

Muscle up

Squat Snatch 135/95

403709_298301263557914_354487951_n.jpg


WODs 4.22.19 - 4.26.19 - Happy Easter!!

We hope that everyone has a great Easter Sunday!

Monday

Back Squat 7 x 5 @ 80%

Then

For time: 18 Min Time Cap

Run 400 Meters

15 Tire Flips

15 Burpees

Run 400 Meters

15 Strict Pull Ups

15 Wall Climbs

Run 400 Meters

15 Pistols

15 Toes To Bar

Tuesday

Jerk Drive
5 Sets of 3 Repetitions

Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.

Push Press
4 Sets of 6 Repetitions

Conditioning
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Wednesday

Conditioning
"Tres Leches"

On the 0:00... "Tres Leches" Part #1: (DO NOT DROP BARS FROM OH)
30 Clean and Jerks (135/95)

On the 10:00... "Tres Leches" Part #2:
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Thursday

Conditioning
"Wreck Yourself"
Teams of 3, for time:
600m Sandbag Run


6 Rope Climbs

200m Sandbag Run

20 Squat Cleans
600m Sandbag Run
9 Rope Climbs

200m Sandbag Run

35 Squat Cleans
600m Sandbag Run
12 Rope Climbs

200 Meter Sandbag Run

50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single Sandbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

Friday

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

11146220_10153296579452033_8833507697142445644_n.jpg


WODs 4.15.19 - 4.19.19

If your looking for ways to stay on top of your nutrition give Mealfit a try. You can order meals or bulk. You place your order before noon on Sunday then pick up your meals at the gym on Monday between 4 and 6 PM.

Check out the menu at www.mealfit.co.

Monday

Back Squat

5 x 7 @ 75%

Then

Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar

Aim is to build upon the weight used last week on the lunges.

Tuesday

Conditioning
"Bad Blood"

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

Extra work

Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.

Recovery Row
2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

Wednesday

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts

Thursday

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week's percentages.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Friday

Handstand Walk Practice
10:00 for quality practice.
Let's challenge ourselves at our own respective level through distance, varying directions, and obstacles.

For Time:
200 Meter Run, 21 KB swing, 21 Burpees
200 Meter Run, 18 KB swing, 18 Burpees
200 Meter Run, 15 .KB swing, 15 Burpees
200 Meter Run, 12 KB swing, 12 Burpees
200 Meter Run, 9 KB swing, 9 Burpees
200 Meter Run, 6 KB swing, 6 Burpees
200 Meter Run, 3 KB swing, 3 Burpees

Snatch-Kelly-Josh-Taylor-Josh.jpg



WODs 4.8.19 - 4.12.19 - Beginner class M-W-F 12:00 PM

Monday, Wednesday and Friday at 12:00 PM we have a class that is for beginners, seniors, overweight and anyone else that needs special attention.

Monday

Back Squat

4 x 5 @ 70%

1 x 3 @ 75%

2 x 2 @ 80%

1 x 1 @ 90%

Then

3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups

1 Set: 50 Glute Bridges

*extra work

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Tuesday

Strict Handstand Pushups
1 Attempt for Max Reps

Strict Pull-Ups
1 Attempt for Max Reps

Conditioning
"Doce"
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

Wednesday

Push Press
4 Sets of 6 Repetitions - Build in weight

Conditioning
"Rear End"

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

Extra work

Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit

Thursday

Deadlift
On the 2:00 x 6 Sets:
Set #1+3+5 - 3 Reps
Sets #2+4+6 - 1 Reps

Off the clock upon finishing:
1 Set of 10 Reps

Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Extra work

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Friday

Back Squat

4 x 9 @ 70%

Conditioning
"Me Three"
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)

IMG_7475.jpg


WODs 4.1.19 - 4.5.19 - Let's get really strong.

We hope that everyone had a great spring break! We had a great time riding the broom stick with Harry Potter at Universal. That virtual reality stuff is amazing. Definitely makes you dizzy….. and broke.

Looking forward to moving into a strength building season. If you’ve been struggling making it to the gym, this is a great time of year to get your a__ in gear. :)

Don’t forget to tell people about our 12:00 PM Monday, Wednesday and Friday class. This class time is for individualized training. Weight loss. Senior Fit.

Monday

Back Squat

3x8 @ 65%

1x 5 @ 70%

2x2 @75%

1x1 @ 80%

Then

Conditioning
"Inner Tube"
22-18-14-10:
DB Snatches (50/35) - Do not drop the DB from OH
Sit-Ups
Burpees
Sit-Ups

Tuesday

Conditioning
"Dead Broke"
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box - 24"/20"

Wednesday

Conditioning
"Macho Bike"
4 Rounds:
30 Cal Bike
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Thursday

Conditioning
"Rope-a-Dope"
Teams of 3:
AMRAP 25:

60 Alternating Dumbbell Snatches (70/50) - Do not drop dumbbell from OH.
300 Double-Unders

Run 200 Meters - Together
15 Rope Climbs (15')

Run 200 Meters - Together

Friday

Back Squat

3x8 @ 65%

1x 5 @ 70%

2x2 @75%

1x1 @ 80%

With a partner - One athlete works at a time.

15 Min AMRAP

20 WBs 20/14

20 Stone or Dee Ball to shoulder - AHAP

20 Ring Dips or Box


IMG_7467.jpg






WODs 3.25.19 - 3.29.19 - Modified Schedule This Week

There is no circumstance of disability, gender, age, stature, weight or fitness level that reduces the need, safety or effectiveness of functional movement. - Greg Glassman

Due to spring break we will have a modified schedule this week.

Monday and Tuesday - Regular class schedule.

Wednesday - 5AM , 6AM, 8:30AM - Open gym, 5:30 PM

Thursday - 6AM - Open gym, 8:30 AM - Open gym, 5:30 PM - Open gym

Friday - 5AM and 6AM Class , 8:30 AM - Open gym , 4:30 PM Class

Monday

1.Power clean 5-3-3-1-1-1 reps.

2.Practice the L-sit for 10 minutes.

For the l-sits, you can do these on rings, 2 boxes, 2 benches, a chair with handles, paralletes, a bar dip station, or hanging from a pullup bar or rings.

3.Practice front and back scales for 10 minutes.

Front scale video . Back scale video

or Repeat 19.5 if you need it.

Tuesday

Find a 1RM Back Squat

Then

3 rounds for time:

Row 500 meters
15 strict pull-ups
30 push-ups

Wednesday

Run 400 Meters

50 Double Unders

Run 400 Meters

50 KB Swings 53/35

Run 400 Meters

50 WB Shots 20/14

Run 400 Meters

50 SDHP with KB

Thursday

3x3 - Strict Press

3x3 - Push Press

3x3 Push Jerk

Then

With a partner

Bike Calories 200 Calories

EMOM - Both partners do 5 burpees

Friday

EMOM - 8

2 Power Snatches - Start at about 50% and build

EMOM - 8

2 Deadlift - Start at about 50% and build

Then

10 Mins max distance inside the gym.

Carry something AHAP in bear hug position.

IMG_7448.jpg






WODs 3.18.19 - 3.22.19

Monday

Repeat 19.4

or

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Tuesday

Conditioning
"BeDTime"
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95

Recovery Bike
15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

Extra*

Ring Muscle-Up Practice
On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

Wednesday

Back Pause Squat
7 Sets:
1 Pausing Repetition (3s in bottom)

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%

Wednesday Primer

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns.

"On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65

Thursday

Jog the loop

30 Tire Flips

100’ Handstand Walk, 200’ Bear Crawl

30 Cal Bike

Romwod

Friday

19.5

IMG_7412.jpg


WODs 3.11.19 - 3.15.19 - New Class and Open Gym at 12 M-W-F Hoover - $15/Class

Our new 12:00 PM class M-W-F in Hoover will be focused on remedial athletes. Overweight, adaptive and inexperienced are encouraged to come to us at this time. Every class will have a nutritional component and customizable programming. We are offering the class at $15 per session with membership options also available. Give us a shout or just pop in and see us.

12:00 PM will also serve as open gym time for other members.

The new hoodie or T-shirt order will be placed this week. If you want to be one of the cool kids click here and put your info in.

Monday

Retest 19.3

Tuesday

Handstand Walk Practice
10:00 of Practice

Not for time or score - but for a chance to practice sound movement mechanics.

Conditioning
"3-Wheel Drive"
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

Wednesday

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

"Wednesday Primer"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Thursday

Pre-Game

400 Meter Farmer Carry - Moderate weight each hand

20 Burpees

400 Meter Backwards Jog

40 Hollow Rocks

200 Meter Farmer Carry

10 Cartwheels

ROM WOD

Friday

19.4

IMG_7335.jpg


WODs 3.4.19 - 3.8.19 - Order your new Hoodie or T-shirt

If you would like to order the new J19 Hoodie or T-shirt please put your name and size into the form by clicking here.

Monday

Re- Test 19.2 - Complete at least two rounds regardless of time cap.

"Open 19.2"
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Tuesday

Conditioning
“Face Off”
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Score is our slowest round of the five.

Body Armor

3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

Wednesday

3-Position Power Snatch
5 Sets:
Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 64%
Set #3 - 68%
Set #4 - 72%
Set #5 - 72-75%

Wednesday Primer
On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch.

*Extra work

Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

Thursday

For time:

Jog 1 Mile

40 KB Swings

Jog 800

40 Goblet Squats

Jog 400

40 Russian Twists with KB

RomWOD

Friday

19.3

IMG_7290.jpg



WODs 2.25.19 - 3.1.19 - New 12:00 PM Beginner Fitness and Nutrition Class in Hoover Starts 3.11.19

Want to take the guesswork out of how to get your fitness and nutrition on the right track? Check out our Beginner's Class every Monday, Wednesday, and Friday at noon starting March 11th at J19 Fitness in Hoover. This time will also serve as open gym for our existing membership.

Kelly Olcott is the owner of J19 and has worked in the fitness industry for over nine years. Mark Jenkins is an AFAA Certified Personal Trainer and Precision Nutrition Level 1 Certified Coach. They, along with the coaching staff at J19, will work together to simplify things for you and get you moving in the right direction.

Each class is $15 and will last 45 minutes. We'll warm up, workout, and talk through nutrition principles and strategies in that time that will take the guesswork out of what you need to do to get in shape. 

There's no contract or commitment to start. Just come check out a few classes and see if it's the right fit for you. Monthly memberships are available once you decide you want to continue. Only 10 spots are available for each class, so reserve your spot now below.

Monday

Redo 19.1 or

Barbell warm up. Coach stretch.

3-Position Pausing Power Clean
Build to a Heavy Complex: 
1 High Hang Power Clean 
1 Hang Power Clean 
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
8 Minute Recovery Effort

Tuesday

Warm up - Coaches Choice

3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or Ski Erg
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or Ski Erg
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Wednesday

Warm up - Coaches choice.

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

Thursday

20 Min Amrap

2 Min Row

2 Min Bike

Score is total cals.

Romwod.

Friday 19.2







Wods 2/18-2/22 - Open starts this week!!!

Super excited about all the incredible results from the six week challenge! Way to go!!! If you missed out on this challenge, it’s ok, because we will do another in May!

We’ve done several challenges over the years but this one was by far the best. This was Staci and my first time to count macros. We both really liked what we learned. The results have been undeniable.

The Open starts this Thursday! The Open is a series of five workouts with one being released per week for the next five weeks. It is the first step in the CF Games season. Anyone can participate. There is a global leaderboard to measure against everyone around the world. I highly recommend participation, especially if your scared or don’t think your ready. Our own Josh Holden is a top 200 hopeful. He has put in the work and we are confident that he will accomplish his goal. To register click here.

Monday

Warm Up

2:00 Row/bike/run

Line Drills

  • Shuttle Sprints x 5

  • Walking Hamstring stretch

  • Punter Kicks

  • High Knees

  • Butt Kicks

Barbell Warm Up

  • 5 RDLs

  • 5 Stiff Leg Dead Lifts

  • 5 Front Squats

  • 5 elbow rotations each side

  • 5 Thrusters

  • Clean Grip Burgener Warm Up

Wod

"Waterproof”

Time Cap: 20 mins

21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Scaling

Int: 75/45 lb barbell

Beg: 45/35 lb barbell

The weight each athlete chooses should be able to be cycled (unbroken) for high reps when fresh. Set a pace and a rep count early and don’t take long breaks when you need to break it up.


Tuesday

Warm Up

Line Drills

  • High Knees

  • Butt Kicks

  • Walking Lunges

  • Samson Stretch

  • Spider Man

  • Toe Touch

  • Bar Hang

  • 20 sec handstand hold

Barbell Warm Up

  • 5 1 legged Dead Lifts each leg

  • 5 RDLs

  • 5 Stiff legged Dead Lifts

  • 5 push press

  • 15 second OH press and hold x 2

Warm up to starting Dead Lift weight

Wod

Dead Lifts

5-5-3-3-3-1-1-1-1 reps

  • build to heavy

“Diane Lite”

Time cap: 9 mins

21-15-9

Dead Lift (205/135)

Handstand Push Ups

Scaling

Int: 165/105 DL, Pike HSPUs

Beg: 115/80, push ups/knee push ups


Wednesday

Warm Up

100m run

10 air squats

100m run

10 burpees

100m run

10 pvc OHS

100m run

10 pvc snatch balance

Wod

Snatch Balance
5 Reps @ 40% 
4 Reps @ 50% 
3 Reps @ 60% 
2 Reps @ 70% 
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

"Shut Down"
AMRAP 24
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Scaling

Int: 35/20 dumbbell

Beg: AHAP dumbbell


Thursday

Warm Up

Coaches Creative

Wod

For 20 mins alternate 1 min of rowing and 1 min of bike.

Score is calories.

ROMWOD

Friday

Warm up

Coaches Creative based on workout.

Wod

19.1

The first workout of the 2019 Games season. There will be scaling to fit every athletes needs.







IMG_7184.jpg



Wods 2/11-215 - Challenge InBody Testing is Wednesday in Hoover

MyVitality will back in Hoover Wednesday with the InBody doing body composition testing. If you missed the first test you can still participate. The cost is $35.

Congratulations to Wendi Culver for qualifying for the Boston Marathon at the Mercedes this weekend!! She ran a 3:33 marathon. That’s booking it!!

Monday

Warm Up

Line Drills

Shuttle Sprints x 5 (down and back=1)

Walking Lunge

Samson Stretch

Spiderman

Burpee Broad Jump

Barbell Warm Up

5 RDL

5 Clean DL

5 jump and shrug (keep toes in contact with floor)

5 muscle cleans

5 Strict press

5 push press

5 push jerk

5 split jerk

5 jerk grip ohs

Build to 70% of Cl&J 1RM in 3 quick sets

Wod

Clean and Jerk(Squat or Power)
On the Minute x 11: 
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

*If you do not have an established 1RM Cl&J, add 5-10 lbs each round.

"Funny Bone" 
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Scaling

Int: 53/35 lb kb, Box step overs, 115/75 lb front squat

Beg: 35/18 lb kb, Box step overs(20” box), 85/45 lb front squat

Tuesday

Warm Up

2:00 Row or bike

10 PVC Pass Through Lunges

10 PVC OHS

2 rnds:

  • 30 double unders or singles

  • 10 Air Squats

Warm Up to beginning front squat weight

Wod

Dead Lift
On the Minute x 8:
2 Dead Lift (Building in Weight)

"Dubble Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

Scaling

Int: Single Unders, 115/75 lb power snatch, C2B pull ups

Beg: Single Unders, 85/55 power snatch, ring rows

Wednesday

Warm Up

Coach Stretch

Then…

1:00 row or bike

10 dumbbell (1) front rack lunges

1:00 row or bike

10 alternating dumbbell (1) cleans

Warm up to heaviest power clean workout weight in 3 quick sets

Wod

"Sole Cycle"
3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Scaling

Int: decrease weight by 20 lbs each round

Beg: decrease weight by 40 lbs each round, 21/15 cal bike

*If using a row erg instead of a bike, add 5 cal to total each round

Thursday

Warm Up

100m run

10 dumbbell strict press(5 each arm)

100m run

20 sec hand stand hold

100m run

10 sit ups

100m run

20 air squats

Wod

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

Double Down
For Time: 
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

Scaling

Sub single unders x 3 and 20 sec handstand holds for dubs and handstand walks

20 push ups for beginners not able to do a handstand hold

Friday

Warm Up

Coaches Creative

Wod

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Scaling

Int: 75/ 55 OHS, knee raises

Beg: 55/35 OHS, knee raises or sit ups

*Subtract 5 cal if using an assault bike

Image-2.png

Wods 2/4-2/8 - Open Shirt Order Will Be Submitted This Week

Too order an Open shirt follow this link.

New morning schedule in Hoover. The 5:15 AM and 6:15 AM are now 5 AM and 6 AM.

Congratulations to Joel Morton for being selected as the J19 Fitness Joshua award winner. Joel always has a great attitude and never gives up in the face of adversity. If you see him around give him a big high five!

Monday

Warm Up

Coaches Creative

Wod

"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Scaling

Int: 105/85/65 lb thrusters for men

70/55/45 lb thruster for ladies

scale pull ups and t2b according to athletes ability

Beg: scale thruster to a weight athlete can preform at full depth at bottom,

ring rows and knee raises


Tuesday

Warm Up

Coaches Creative

Wod

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35) (Do not drop dumbbell from OH)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Scaling

Int: 35/20 db weight, 205/125 DL

Beg: AHAP db weight, 155/95 DL (or ahap keeping sound mechanics)

Extra Work

Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

  • Choose weight on kb, sub med ball sit ups for GHDs


Wednesday

Warm Up

Coaches Creative

Wod

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

  • Warm up to 65-70% and build to heavy

"After Party" 
1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round

Scaling

AHAP on db weight, sub singles x3 for double unders


Thursday

Warm Up

Coaches Creative

Wod

For Time: 
30 KB Swings 
400 Meter Run 
15 Power Cleans (175/115)
800 Meter Run 
15 Power Cleans (175/115)
400 Meter Run 
30 KB Swings

Midline
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between


Friday

Warm Up

Coaches Creative

Wod

"Wet Floor" 
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Scaling

Int: Subtract 10 reps from each movement except muscle ups, sub bar muscle ups for rings

Beg: Subtract 20 reps from each movement, sub ring rows for muscle ups(15 reps)

IMG_3291.jpg



Wods 1/28-2/1 - Open Starts In Three Weeks!! - Get Your Shirt!

The 2019 Open is right around the corner! This is one of the most exciting times of the year in the gym. The Open is for everyone. There will be scaling to meet everyones fitness levels. We are having T shirts printed. You can purchase a t shirt even you don’t participate. We will need judges and cheerleaders!

Click here to order your shirt. There is a Tank or T shirt option.

Monday

Warm Up w/ Partner

100m row

  • Half-burpees (push up position to bottom of squat. Don’t stand up)

100m row

  • Lunges

100m row

  • Giant arm circles

100m row

  • Side-to-side twists

Barbell Warm up

  • 5 good mornings

  • 5 RDLs

  • 5 front squats

  • 5 push press

  • 5 hang cleans

  • 5 dead lifts

  • Repeat

Wod

Weightlifting

5 Sets of 3 push press (from rack) every 90 seconds

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

"Go Fish" (Repeat from 9/7/18)
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

Scaling

Int: 115/75 DL

Beg: 85/55 DL,


Tuesday

Warm Up

Line Drills

  • Lunges

  • Inch worm (half way)

  • Bear Crawl (half way)

  • High Knees

  • Butt Kicks

  • Bar Hang 20 secs

  • Toe Touches for 20 secs

  • Kipping for 20 secs

2 rounds

5 box step ups

5 knee raises

10 PVC pass throughs

10 air squats

Warm up back squat. Then…

Wod

Back Squat

On a 10 min clock, build to a 20 rep max

Layup”

25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Scaling

Int: Sub knee raises for t2b,

Beg: box step ups, Sub knee raises or sit ups for t2b, 45/35 hang power snatch


Wednesday

Warm Up

2:00 on Assault Bike

20 PVC Pass Throughs

20 Air squats

20 Push Ups

20 Sec Bar Hang

20 secs of pull ups or ring rows

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Power Jerks

Wod

Clean Complex

On a 12 min running clock EMOM

  • 2 Squat Cleans + 2 Front Squats

    -Build to 20 lbs above workout weight. Then…

"Girl Power" 
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (165/115)

1 rnd of “Cindy”: 5 pull ups, 10 push ups, 15 air squats

Scaling

Rx+: 185/135

Int: Jumping pull ups or ring rows, 135/95 squat cleans

Beg: Ring rows, AHAP on squat cleans, maintaing form.

-Catch then squat if unable to preform a full squat clen


Thursday

Warm Up

400m Row

Line Drills

Wod

Stamina Builder
5 Sets: 
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

1 min rest between rounds

Midline
Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings

*150 sit ups if athlete is not comfortable using GHD machine


Friday

Warm Up

Coaches Creative

Wod

“Top Down" 
With a 15:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (95/65)

Time Remaining: Build to 1RM Hang Snatch

Scaling

Rx+: 115/80

Int: 95/65 on Squat Snatches, 30/20 cals on bike, 40 bar facing burpees

Beg: 65/35 on Squat Snatches, 20/10 cals on bike, 30 bar facing burpees





Wods 1/21-1/25 - New Beginner Classes Starting In February

No better to way to start the fitness journey than with the J19 beginner course.

New beginner classes start in Hoover on February 11th. - Register Here

New beginner classes start in Alabaster on February 12th - Register Here

Monday

Warm Up

2 rounds:

  • 400m Row

  • 20 Double Unders (40 singles)

  • 20 PVC Pass Throughs

Barbell Warm up

  • 5 good mornings

  • 5 snatch grip RDLs

  • 5 snatch grip push press

  • 5 OH squats

  • 5 hang power snatches

  • Repeat above

Wod

Power Snatch

A.On the Minute x 3 (50-55-60):

*Halting Power Snatch

B. On the Minute x 7 (build to heavy)

Power Snatch

*3 Halts (Just off Floor, Knee Level, Pockets)

"Double Date" 
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Scaling

Int: 75/55 barbell, 90 singles

Beg: 55/45 barbell, 75 singles



Tuesday

Warm Up

Line Drills

  • 5 x down-n-back(run inside gym)

  • Inch Worms (half way)

  • Crab Crawl (half way)

  • Punter Kicks

  • High Knees

  • Butt Kicks

Mobility

  • Pigeon Pose (1 min each leg)

  • Frog Pose (1 min)

  • Supine Twist (1 min each side)

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Split Jerks

Warm up shoulders for hanging movements. Then…

Wod

"Chain Reaction" 
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (135/95)
9 Push Jerks (135/95)

Scaling

Int: Jumping Pull ups+knee raises+Jumping C2B Pull ups, 115/75 barbell

Beg: Ring rows+ med ball sit ups+10 second active bar hang, 95/55 barbell



Wednesday

Warm Up

Line Drills

To the rack. Warm up BS. Then…

Wod

Back Squat

10 mins to complete:
3 Sets of 2

1 Set at Each Percentage: 83-85-87% of 1RM BS

Conditioning

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs (20/14) 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14) 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14) 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Scaling

Int:

  • 40/30/15 wall ball buy in

  • 165/115, 205/135, 255/165 DL

Beg:

  • 30/25/10 wall ball buy in

  • AHAP while keeping sound mechanics on DL



Thursday

Warm Up

2 laps around perimeter of gym

  • 10 Air squats

2 laps

  • 10 sec handstand hold

2 laps

  • 10 push ups

2 laps

  • 10 sec handstand hold

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Power Jerks

Wod

Dumbbell Snatches
AMRAP in 7 mins:
10 Strict HSPU + 10 Dumbbell Snatches (50/35 lb db, alternating)
8 Strict HSPU + 8 Dumbbell Snatches
6 Strict HSPU +6 Dumbbell Snatches
4 Strict HSPU + 4 Dumbbell Snatches
2 Strict HSPU + 2 Dumbbell Snatches

Scaling

Use box for HSPU assistance or Tripod HSPUs, AHAP for dumbbell snatches

Conditioning

AMRAP 3 Mins:

Clean and Jerks (95/65)

Rest 2 min

AMRAP 2 Mins:

Clean and Jerks (115/85)

Rest 1 min

AMRAP 1 Min

Clean and Jerks (135/95)

Score is total reps

Scaling

Int: subtract 20 lbs off prescribed weight

Beg: subtract 40 lbs off prescribed weight



Friday

Warm Up

Coaches Creative

Wod

"Sea Legs"
In a 15 Minute Window: 
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Scaling

Int: 115/75 on barbell

Beg: 21/15 cal row, box step overs, 95/55 on barbell

Hoover - February 11thAlabaster - February 12th.png









Wods 1/14-1/18

Six week challenges are off and running! Looking forward to seeing some amazing transformations! Remember that Mealfit is a great option to help you hit those macros. Order by noon on Sunday and pick up in Hoover around 4:00 PM on Monday. Use code 2019 to save 20% on your first order. Excellent food. Check it out and order at Mealfit.co Looking forward to another great week!

Monday

Warm Up

:30 secs each

  • Jumping Jacks

  • Jumping Jills -arms swing forward and up instead of out to side and up

  • Spierman walk

  • Air Squats w/ pause

  • Downward dog

  • Good Mornings

  • Arm Circles Forward

  • Arm Circles Back

Barbell Warm Up

  • 5 Good Mornings

  • 5 elbow rotations(each side)

  • 5 back squats

  • 10 second break

  • 5 snatch grip push press

  • 5 OHS

  • 5 Snatch Balance

  • 10 second break

  • 5 muscle snatch

  • 5 hang power snatch

  • 5 hang squat snatch


Wod

Snatch Complex
8 Sets:
Power Snatch + Snatch Balance + *High Hang Pause Snatch

50-53-56-59-62-65x3

*2sec pause after sending hips back

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

12 min time cap. If not completed in cap, score is +1 second for every rep not completed

Scaling

Int: 135/95

Beg: 115/75 or heaviest possible


Tuesday

Warm Up

100m run

20 air squats

100m row

20 sec bar hang

100m run

20 push ups

100m run

10 downward dogs

then, warm up db lunges to workout weight

Wod

Gymnastics Conditioning

On the 2:00 x 5 Rounds
10 Kipping Handstand Push-ups 
50' Front Rack Dumbbell Lunge (50/35)

Score is rounds completed. 1 point for every 5 ft on Lunge

Scale this this with handstand negatives, box mod for HSPUs, or tripod HSPUs.

Beginners may do regular push ups if unsuccessful on other modifications.

Aerobic Capacity

"Fuller Circle"
For Time: 
75/50 Calorie Assault Bike
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike

Beg: 50/25 cal on bike, 125 singles, 1000m row, 150 singles, 50/25 cal on bike


Wednesday

Warm Up

Line Drills

  • 200m row

  • 10 air squats

  • 10 jumping jacks

  • 10 jumping jills

  • 10 punter kicks

  • 20 sec bar hang

  • 20 secs of bar kips

  • 10 strict pull ups or ring rows

Mobility

  • :30 secs at bottom of squat. knees pressed out x 2

  • 1:00 half pigeon pose each leg

Wod

Weightlifting

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

Build to heavy

Conditioning

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees

Scaling

Int: regular pull ups/jumping pull ups/ ring rows, 135/80 lb barbell

Beg: ring rows/ pull up negatives, 115/55 lb barbell

Thursday

Warm Up

2 Rounds

  • 200m run

  • 20 sec Bar hangs

  • YTWs w/ 5(men) or 2.5(women) lb plate

  • 10 push ups

  • 10 air squats

Wod

Skill Development Day

Ring Skills
Max Ring Muscle-Ups

Once you drop, your reps are finished. You may repeat for a better score if desired.

Scale this movement according to individual skill level. If you don’t have Ring MUs then do Bar MUs, C2B pull ups, pull ups, and so on. If you don’t have a pull up yet, do active bar hang at the bottom for as long as possible. Knuckles should be ON TOP of the bar with shoulders active. NOT A LAZY HANG!! 30 seconds is the goal. Then, chin above bar pull up position, with a 30 second hang goal. Then, do ME ring rows.

Gymnastic Skills Conditioning
AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk

  • 1 rnd of Strict Cindy= 5 strict pull ups, 10 push ups, 15 air squats

Scaling

Int: Jumping pull ups/ring rows, :30 sec handstand hold in place of walk

Beg: Ring Rows, bear crawl in place of handstand walk

Friday

Warm Up

Coaches Creative. Opening Coach(or location’s head coach) will develop warm up based off of the wod. This will become a Friday regular. Have fun with it!

Wod

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

Rest 2 Minutes

Scaling

Int: None

Beg: 20 reps on all movements each round, 55/35 barbell, 20/15 cal row, adjust wall ball weight so athlete can get full depth AND hit target. 9 ft target for male and female athletes.



IMG_6934.jpg